Pulled Muscle Remedies

Ginger

Mix a teaspoon of powdered ginger with a teaspoon of olive oil. Gently apply the ointment over a pulled hamstring or an achy shoulder to help eliminate swelling, tenderness and stiffness. Olive oil has anti-inflammatory properties through its omega-3 fatty acid compounds and oleocanthol.

Apply this salve four to five times throughout the day. In addition to the external benefits, you can get the pain-relieving effects of ginger by adding it to salads or mixing it in hot water to make a tea. According to a study in the September 2010 issue of The Journal of Pain, consuming just 2 grams of ginger daily alleviated 25 percent of pain from exercise-induced muscle injury.

Pineapple

Whether you eat juicy pineapple chunks or topically apply the fruit directly on the pulled muscle, the natural anti-inflammatory enzyme bromelain in pineapple soothes soreness around the injured tissue. According to researchers at the University of Maryland Medical Center, it reduces inflammation from tendonitis, sprains, strains, and other minor muscle injuries.

Onions

Raw onions, which contain anti-inflammatory sulfur compounds and the anti-inflammatory antioxidant quercetin, have been used for centuries to increase blood circulation, reduce pain-causing toxins around injuries and relax muscles.

Eat diced or sliced raw onions in salads or over vegetables, or topically apply a sliced raw onion over an inflamed area to get relief and enhance healing.

Cayenne Pepper

Mix half a teaspoon of cayenne powder with half a teaspoon of olive oil and apply it over the sore muscle. Sprinkle crushed red pepper flakes over meat or pasta, or put diced hot pepper in salads or atop vegetables for additional anti-inflammatory properties that aid recovery and get you back in the lineup.

For external use, mix either a teaspoon of mustard or turmeric powder with half a teaspoon of olive oil and apply to sore muscles and joints a few times daily. Double the anti-inflammatory properties of turmeric by adding the powder to brown rice. Add spicy mustard to hard-boiled eggs to ease post-exercise muscle soreness and boost recovery from a pulled muscle.

In addition to these natural remedies, you can also apply moist heat with Epsom salts after the swelling has gone down. Dip a towel into a cup of Epsom salts mixed with warm water and apply to the sore area to ease discomfort and encourage healing.

Once the pain and swelling are gone, you can gradually attempt full-range movement and perform gentle static stretches to improve flexibility around the muscle and joint.

Jim Carpentier
-
Jim Carpentier, CSCS, is a certified strength and conditioning specialist, New Jersey-licensed massage therapist, certified nutritional consultant and a health/fitness writer. He currently serves as Associate Health and Wellness Director at the Greater Morristown YMCA in Cedar Knolls, N.J. and as a
Become a Contributing Expert

Become a Better Athlete

Join STACK and gain instant FREE access to resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better.

Instant access to FREE resources that have helped millions of people jump higher, run faster, get stronger, eat smarter and play better.